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Zaneta Upper\Lower

by Robert L.
1 athletes joined

Program Description

for zaneta

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 21, 2025 03:17
  • Last Edited
    Jun 18, 2025 08:59

Summary

Transform your strength with the Zaneta Upper/Lower program, a comprehensive 12-week training plan designed for serious lifters. With four sessions per week, you'll focus on upper and lower body workouts that blend compound and isolation movements, ensuring balanced development and increased muscle definition. Each session targets key muscle groups with exercises like the Deadlift, Bench Press, and Lat Pulldown, maximizing your strength gains and enhancing overall performance. Get ready to push your limits and achieve your fitness goals!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Cable Flexion Row
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Cable Flexion Row
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Cable Flexion Row
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Cable Flexion Row
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Cable Flexion Row
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Cable Flexion Row
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Cable Flexion Row
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Cable Flexion Row
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Cable Flexion Row
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Cable Flexion Row
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Cable Flexion Row
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 5
2
Bench Press (Barbell)
3
5 reps
RPE 5
3
Cable Flexion Row
3
10-12 reps
RPE 5
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Curl
2
10-12 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Adductor (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Curl
2
10-12 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Adductor (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Curl
2
10-12 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Adductor (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Curl
2
10-12 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Adductor (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Curl
2
10-12 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Adductor (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Curl
2
10-12 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Adductor (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Curl
2
10-12 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Adductor (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Curl
2
10-12 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Adductor (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Curl
2
10-12 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Adductor (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Curl
2
10-12 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Adductor (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Curl
2
10-12 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Adductor (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 5
2
Leg Press
3
10-12 reps
RPE 5
3
Leg Curl
2
10-12 reps
RPE 5
4
Leg Extension
2
10-12 reps
RPE 5
5
Hip Adductor (Machine)
2
10-15 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Dip (Assisted)
3
8-12 reps
-
3
High Row
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Dip (Assisted)
3
8-12 reps
-
3
High Row
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Dip (Assisted)
3
8-12 reps
-
3
High Row
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Dip (Assisted)
3
8-12 reps
-
3
High Row
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Dip (Assisted)
3
8-12 reps
-
3
High Row
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Dip (Assisted)
3
8-12 reps
-
3
High Row
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Dip (Assisted)
3
8-12 reps
-
3
High Row
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Dip (Assisted)
3
8-12 reps
-
3
High Row
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Dip (Assisted)
3
8-12 reps
-
3
High Row
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Dip (Assisted)
3
8-12 reps
-
3
High Row
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Dip (Assisted)
3
8-12 reps
-
3
High Row
3
10-12 reps
-
4
Chest Fly (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 5
2
Dip (Assisted)
3
8-12 reps
RPE 5
3
High Row
3
10-12 reps
RPE 5
4
Chest Fly (Machine)
3
10-15 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
2
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 5
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 5
3
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 5
4
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 5
5
Lateral Raise (Cable)
2
10-15 reps
RPE 5
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown
3 Sets
10-12 Reps
-
2
Bench Press (Barbell)
3 Sets
5 Reps
-
3
Cable Flexion Row
3 Sets
10-12 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
Leg Press
3 Sets
10-12 Reps
-
3
Leg Curl
2 Sets
10-12 Reps
-
4
Leg Extension
2 Sets
10-12 Reps
-
5
Hip Adductor (Machine)
2 Sets
10-15 Reps
-
Day 3
1
Bent Over Row (Barbell)
3 Sets
8-12 Reps
-
2
Dip (Assisted)
3 Sets
8-12 Reps
-
3
High Row
3 Sets
10-12 Reps
-
4
Chest Fly (Machine)
3 Sets
10-15 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
-
4
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
-
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
-